the PPL everyday split or any other everyday routine is a waste of time

[ripcordgod1]

unless you're on steroids the PPL routine is a waste of time and doesn't do shit for gains

muscles don't just constantly grow off a constantly working them everyday, that's not how it works and it's manlet meathead logic

natties need to focus on myofibrillar hypertrophy in order to have any gains in the gym

myofibrillar hypertrophy ONLY comes from satellite cells, these satellite cells simply -contrary to rumors- stop dividing after a period of time of constantly working at the gym

that's why newbie gains are so fast, the satellite cells start multiplying like crazy and donating its nuclei but it'll eventually taper off months into the routine and you'll make little to no gains

the only gains these retards make is after their 2 day break and they make like little to no gains cuz of how short it was JFL, it's funny how pathetic they are

muscles must return to a completely untrained state, the sarcoplasm must shrink to allow for the muscles to actually work

a full sarcoplsm constantly supplies muscles with energy to go over their max work capacity, that's why u can barely do any reps after hitting the gym then it goes back to normal after a day or 2

has nothing to do with "muh i lost gains" no u just lost fluid dumbass

once the sarcoplasm shrinks and you go back to lifting after atleast 1 week off, ur satellite cells will go off just like they did in ur newbie phase (this is where the real gains are made)

not only do you gain muscle but you gain outstanding levels of strength

JFL if you've been training wrong ur whole life

Muscle Androgen Receptor Content but Not Systemic Hormones Is Associated With Resistance Training-Induced Skeletal Muscle Hypertrophy in Healthy, Young Men - PubMed

The factors that underpin heterogeneity in muscle hypertrophy following resistance exercise training (RET) remain largely unknown. We examined circulating hormones, intramuscular hormones, and intramuscular hormone-related variables in resistance-trained men before and after 12 weeks of RET...

pubmed.ncbi.nlm.nih.gov

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8047909/

Damage and the repeated bout effect of arm, leg, and trunk muscles induced by eccentric resistance exercises - PubMed

This study compared nine resistance eccentric exercises targeting arm, leg, and trunk muscles in one session for changes in maximal voluntary isometric contraction strength (MVC), delayed onset muscle soreness (DOMS), plasma creatine kinase (CK) activity, and myoglobin (Mb) concentration after...

pubmed.ncbi.nlm.nih.gov

Muscle damage of resistance-trained men after two bouts of eccentric bench press exercise - PubMed

The present study tested the hypothesis that resistance-trained individuals would also show less muscle damage in the second than in the first eccentric exercise bout (i.e., repeated bout effect) as shown in untrained individuals. This study investigated changes in indirect markers of muscle...

pubmed.ncbi.nlm.nih.gov

Exercise-induced muscle damage and potential mechanisms for the repeated bout effect - PubMed

Unfamiliar, predominantly eccentric exercise, frequently results in muscle damage. A repeated bout of similar eccentric exercise results in less damage and is referred to as the 'repeated bout effect'. Despite numerous studies that have clearly demonstrated the repeated bout effect, there is...

pubmed.ncbi.nlm.nih.gov

Exercise-induced muscle damage - PubMed

Muscular overuse is associated with structural damage of the contractile elements and reflected in delayed onset muscle soreness (DOMS). Mechanical stress is supposed to be the major contributing factor for inducing muscle damage. The initial damage is followed by an inflammatory response and...

pubmed.ncbi.nlm.nih.gov

Exercise-induced muscle damage and adaptation - PubMed

Novel, unaccustomed exercise has been shown to result in temporary, repairable skeletal muscle damage. After exhaustive endurance exercise, muscle damage can be produced by metabolic disturbances associated with ischaemia. Extensive disruption of muscle fibres also occurs after relatively short...

pubmed.ncbi.nlm.nih.gov

Excess Glucose Impedes the Proliferation of Skeletal Muscle Satellite Cells Under Adherent Culture Conditions - PubMed

Glucose is a major energy source consumed by proliferating mammalian cells. Therefore, in general, proliferating cells have the preference of high glucose contents in extracellular environment. Here, we showed that high glucose concentrations impede the proliferation of satellite cells, which...

pubmed.ncbi.nlm.nih.gov

Cellular and molecular regulation of muscle regeneration - PubMed

Under normal circumstances, mammalian adult skeletal muscle is a stable tissue with very little turnover of nuclei. However, upon injury, skeletal muscle has the remarkable ability to initiate a rapid and extensive repair process preventing the loss of muscle mass. Skeletal muscle repair is a...

pubmed.ncbi.nlm.nih.gov

https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.202101096R

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4412728/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5086326/

 

[Shadosh101]

unless you're on steroids the PPL routine is a waste of time and doesn't do shit for gains

muscles don't just constantly grow off a constantly working them everyday, that's not how it works and it's manlet meathead logic

natties need to focus on myofibrillar hypertrophy in order to have any gains in the gym

myofibrillar hypertrophy ONLY comes from satellite cells, these satellite cells simply -contrary to rumors- stop dividing after a period of time of constantly working at the gym

that's why newbie gains are so fast, the satellite cells start multiplying like crazy and donating its nuclei but it'll eventually taper off months into the routine and you'll make little to no gains

the only gains these retards make is after their 2 day break and they make like little to no gains cuz of how short it was JFL, it's funny how pathetic they are

muscles must return to a completely untrained state, the sarcoplasm must shrink to allow for the muscles to actually work

a full sarcoplsm constantly supplies muscles with energy to go over their max work capacity, that's why u can barely do any reps after hitting the gym then it goes back to normal after a day or 2

has nothing to do with "muh i lost gains" no u just lost fluid dumbass

once the sarcoplasm shrinks and you go back to lifting after atleast 1 week off, ur satellite cells will go off just like they did in ur newbie phase (this is where the real gains are made)

not only do you gain muscle but you gain outstanding levels of strength

JFL if you've been training wrong ur whole life

nigga is it your mission to post the most retarded shit ever?

 

[ripcordgod1]

nigga is it your mission to post the most retarded shit ever?

give me a good debunk if u have any clue what I'm talking abt

I'll wait and respond with sources

 

[Deleted member 19798]

Based

 

[VenatorLuparius]

What are your credentials ?

You talk like you’re actually ripped and allow to give your opinion.

 

[ripcordgod1]

ok added sources
@5.5psl thoughts?

 

[5.5psl]

ok added sources
@5.5psl thoughts?

That's too big for me to read but I would say that PPL isn't cope you are able to train each body part twice a week
But for looksmaxxinh purposes we can remove the legs part from there and change the PP routine for 6 days a week

 

[Shadosh101]

give me a good debunk if u have any clue what I'm talking abt

because there is literally no evidence for your claims

 

[ripcordgod1]

That's too big for me to read but I would say that PPL isn't cope you are able to train each body part twice a week
But for looksmaxxinh purposes we can remove the legs part from there and change the PP routine for 6 days a week

point is natties can't rely on their sarcoplasm for muscle growth unlike roidcels, so they need to train in a different way

read abt the repeated bout effect

 

[ripcordgod1]

because there is literally no evidence for your claims

i just posted like 20 sources dumbass

 

[5.5psl]

point is natties can't rely on their sarcoplasm for muscle growth unlike roidcels, so they need to train in a different way

read abt the repeated bout effect

Idc about sarcoplasm coz I myself am a roidcel

 

[Blackpilled1027]

nigga resume and tell us what to do

 

[ripcordgod1]

nigga resume and tell us what to do

i said it in the thread

you need longer rests week minimum, you should be focusing on eating right for most of the time so muscles actually repair themselves
just constantly working the same muscles over and over and expecting gains is literally a retarded concept if you think about it

 

[VenatorLuparius]

i said it in the thread

you need longer rests week minimum, you should be focusing on eating right for most of the time so muscles actually repair themselves
just constantly working the same muscles over and over and expecting gains is literally a retarded concept if you think about it

You’re the retard with no work ethic who’s ready to use every excuse in the book and broscience to justify his DYEL body.

I never made as much gains than when I started to hit every group muscle twice : PPLx2 = 6 times a week.

 

[ripcordgod1]

You’re the retard with no work ethic who’s ready to use every excuse in the book and broscience to justify his DYEL body.

I never made as much gains than when I started to hit every group muscle twice : PPLx2 = 6 times a week.

the gains

 

[ripcordgod1]

You’re the retard with no work ethic who’s ready to use every excuse in the book and broscience to justify his DYEL body.

I never made as much gains than when I started to hit every group muscle twice : PPLx2 = 6 times a week.

@5.5psl

 

[5.5psl]

You’re the retard with no work ethic who’s ready to use every excuse in the book and broscience to justify his DYEL body.

I never made as much gains than when I started to hit every group muscle twice : PPLx2 = 6 times a week.

Yeah PPL is actually good as we get to train each muscle twice a week
Btw he looks athletic he is not dyel

 

[ripcordgod1]

Yeah PPL is actually good as we get to train each muscle twice a week
Btw he looks athletic he is not dyel

PPL is dyel cope

the biggest guys I've ever seen use the method i mentioned and i made significant gains using it, the method is not easy at all contraditing the retard, even some famous body builders mentioned the method all the way from the golden era

i train my entire upper body in one day and lower body the next day
i use the rest of the week trying to optimize my diet

these niggas thinking going to the gym to do bicep curls everyday is gonna give them muscle JFL the coping is too strong

 

[5.5psl]

PPL is dyel cope

the biggest guys I've ever seen use the method i mentioned and i made significant gains using it, the method is not easy at all contraditing the retard, even some famous body builders mentioned the method all the way from the golden era

i train my entire upper body in one day and lower body the next day
i use the rest of the week trying to optimize my diet

these niggas thinking going to the gym to do bicep curls everyday is gonna give them muscle JFL the coping is too strong

So you mean train upper body one day lower body next and repeat ??

 

[ripcordgod1]

So you mean train upper body one day lower body next and repeat ??

yep, heavy sets 1-2 is enough to failure
upper body one day lower body another day of the week and the rest of the week is rest

this is the optimal training method for natties
roidcels can use the PPL method cuz they're just doing pump training basically, strength and myofibril gain isn't as important

 

[5.5psl]

rest of the week is rest

Wtf
So train only 2 days a week ?

 

[ripcordgod1]

Wtf
So train only 2 days a week ?

yes
training everyday is cope there is literally 0 science to back that it does anything except fuck up gains
you should only train and wait for recovery, 1 day is not enough recovery time at all

 

[5.5psl]

yes
training everyday is cope there is literally 0 science to back that it does anything except fuck up gains
you should only train and wait for recovery, 1 day is not enough recovery time at all

I'm on roids and recovery is super fast I don't have to wait like natties for 3 days for them to recover and that's the reason why natty training is a major cope

 

[ripcordgod1]

I'm on roids and recovery is super fast I don't have to wait like natties for 3 days for them to recover and that's the reason why natty training is a major cope

probably quicker

the point is roiders can do PPL or whatever the fuck they want and build muscle since the main focus is sarcoplasmic hypertrophy
u as a roidcel should focus on doing shit ton of reps, carbing up, etc getting giga sarcoplasm

natties trying to copy roidcels is the biggest JFL in history

 

[Copeful]

post body op

 

[5.5psl]

probably quicker

the point is roiders can do PPL or whatever the fuck they want and build muscle since the main focus is sarcoplasmic hypertrophy
u as a roidcel should focus on doing shit ton of reps, carbing up, etc getting giga sarcoplasm

natties trying to copy roidcels is the biggest JFL in history

Yeah you are right in this natties need recovery time and they can't be training ed
As a roider I would be wasting my money and my cycle if I am just training 2 times a day
I can literally do a heavy legs session in the morning and recover all well by evening to again do legs recovery is that good on roids it's not quicker it's much better and faster

 

[Deleted member 22354]

Very interesting thread OP. Whats your opinion on Hyperplasia. Little research on this and most are animal studies.

Hypertrophy: Increase in the size of existing muscle fibers
Hyperplasia: Increase in the number of muscle fibers (muscle cells or myocytes)

Potential mechanisms that might contribute to muscle fiber hyperplasia, short summary through gpt4:

1. Satellite cell activation: Satellite cells are muscle stem cells that are located between the muscle fiber membrane and the basal lamina. When activated, they can proliferate (divide and multiply) and differentiate (develop into specialized cells). They can fuse with existing muscle fibers or with other satellite cells to form new muscle fibers, potentially increasing the overall number of muscle fibers.
2. Fiber splitting: Also known as longitudinal splitting, this theory suggests that muscle fibers can split longitudinally into smaller fibers. This process may occur in response to extreme mechanical stress or muscle damage. The newly formed fibers then grow and thicken, resulting in an increase in the total number of muscle fibers.
3. Muscle damage and repair: Intense or prolonged exercise can cause muscle damage, including micro-tears in muscle fibers. The repair process involves the activation and proliferation of satellite cells, which can fuse with damaged fibers or form new fibers, potentially leading to an increase in muscle fiber number.

Why I write this in your thread? Bc it correlates with what you wrote. How you use hyperplasia for your workout:

1. Sarcoplasmic hypertrophy contributes to muscle fiber splitting.
2. Focus on the negative (lengthening) phase of an exercise, so very slow excecution!, bc it causes more muscle damage and stimulates repair processes
3. Varied rep ranges: Combine both low-rep, heavy-weight training (for myofibrillar hypertrophy) and high-rep, lighter-weight training (for sarcoplasmic hypertrophy) in your program.
4. Proper recovery: Until fully recovered. Imo 1 week.
5. Progressive overload ofc: challenge your muscles and promote adaptation.

once the sarcoplasm shrinks and you go back to lifting after atleast 1 week off, ur satellite cells will go off just like they did in ur newbie phase (this is where the real gains are made)

Whats your current or perfect rest period? Mine is currently 8days, tested also 7 and 14 and 10. Training whole body and going every set until failure (and i mean total failure).

 

[Deleted member 22354]

Very interesting thread OP. Whats your opinion on Hyperplasia. Little research on this and most are animal studies.

Hypertrophy: Increase in the size of existing muscle fibers
Hyperplasia: Increase in the number of muscle fibers (muscle cells or myocytes)

Potential mechanisms that might contribute to muscle fiber hyperplasia, short summary through gpt4:

1. Satellite cell activation: Satellite cells are muscle stem cells that are located between the muscle fiber membrane and the basal lamina. When activated, they can proliferate (divide and multiply) and differentiate (develop into specialized cells). They can fuse with existing muscle fibers or with other satellite cells to form new muscle fibers, potentially increasing the overall number of muscle fibers.
2. Fiber splitting: Also known as longitudinal splitting, this theory suggests that muscle fibers can split longitudinally into smaller fibers. This process may occur in response to extreme mechanical stress or muscle damage. The newly formed fibers then grow and thicken, resulting in an increase in the total number of muscle fibers.
3. Muscle damage and repair: Intense or prolonged exercise can cause muscle damage, including micro-tears in muscle fibers. The repair process involves the activation and proliferation of satellite cells, which can fuse with damaged fibers or form new fibers, potentially leading to an increase in muscle fiber number.

Why I write this in your thread? Bc it correlates with what you wrote. How you use hyperplasia for your workout:

1. Sarcoplasmic hypertrophy contributes to muscle fiber splitting.
2. Focus on the negative (lengthening) phase of an exercise, so very slow excecution!, bc it causes more muscle damage and stimulates repair processes
3. Varied rep ranges: Combine both low-rep, heavy-weight training (for myofibrillar hypertrophy) and high-rep, lighter-weight training (for sarcoplasmic hypertrophy) in your program.
4. Proper recovery: Until fully recovered. Imo 1 week.
5. Progressive overload ofc: challenge your muscles and promote adaptation.

Whats your current or perfect rest period? Mine is currently 8days, tested also 7 and 14 and 10. Training whole body and going every set until failure (and i mean total failure).

@softlysoftly whats your opinion on this? Legit?

 

[Deleted member 22354]

Very interesting thread OP. Whats your opinion on Hyperplasia. Little research on this and most are animal studies.

Hypertrophy: Increase in the size of existing muscle fibers
Hyperplasia: Increase in the number of muscle fibers (muscle cells or myocytes)

Potential mechanisms that might contribute to muscle fiber hyperplasia, short summary through gpt4:

1. Satellite cell activation: Satellite cells are muscle stem cells that are located between the muscle fiber membrane and the basal lamina. When activated, they can proliferate (divide and multiply) and differentiate (develop into specialized cells). They can fuse with existing muscle fibers or with other satellite cells to form new muscle fibers, potentially increasing the overall number of muscle fibers.
2. Fiber splitting: Also known as longitudinal splitting, this theory suggests that muscle fibers can split longitudinally into smaller fibers. This process may occur in response to extreme mechanical stress or muscle damage. The newly formed fibers then grow and thicken, resulting in an increase in the total number of muscle fibers.
3. Muscle damage and repair: Intense or prolonged exercise can cause muscle damage, including micro-tears in muscle fibers. The repair process involves the activation and proliferation of satellite cells, which can fuse with damaged fibers or form new fibers, potentially leading to an increase in muscle fiber number.

Why I write this in your thread? Bc it correlates with what you wrote. How you use hyperplasia for your workout:

1. Sarcoplasmic hypertrophy contributes to muscle fiber splitting.
2. Focus on the negative (lengthening) phase of an exercise, so very slow excecution!, bc it causes more muscle damage and stimulates repair processes
3. Varied rep ranges: Combine both low-rep, heavy-weight training (for myofibrillar hypertrophy) and high-rep, lighter-weight training (for sarcoplasmic hypertrophy) in your program.
4. Proper recovery: Until fully recovered. Imo 1 week.
5. Progressive overload ofc: challenge your muscles and promote adaptation.

Whats your current or perfect rest period? Mine is currently 8days, tested also 7 and 14 and 10. Training whole body and going every set until failure (and i mean total failure).

@ripcordgod1 answer

 

[Gaygymmaxx]

nigga is it your mission to post the most retarded shit ever?

Bro agreed this is comical

He's got like 6 pubmed links so I don't think he's kidding

 

[ripcordgod1]

Bro agreed this is comical

He's got like 6 pubmed links so I don't think he's kidding

kys lanklet subhuman

 

[ripcordgod1]

Very interesting thread OP. Whats your opinion on Hyperplasia. Little research on this and most are animal studies.

Hypertrophy: Increase in the size of existing muscle fibers
Hyperplasia: Increase in the number of muscle fibers (muscle cells or myocytes)

Potential mechanisms that might contribute to muscle fiber hyperplasia, short summary through gpt4:

1. Satellite cell activation: Satellite cells are muscle stem cells that are located between the muscle fiber membrane and the basal lamina. When activated, they can proliferate (divide and multiply) and differentiate (develop into specialized cells). They can fuse with existing muscle fibers or with other satellite cells to form new muscle fibers, potentially increasing the overall number of muscle fibers.
2. Fiber splitting: Also known as longitudinal splitting, this theory suggests that muscle fibers can split longitudinally into smaller fibers. This process may occur in response to extreme mechanical stress or muscle damage. The newly formed fibers then grow and thicken, resulting in an increase in the total number of muscle fibers.
3. Muscle damage and repair: Intense or prolonged exercise can cause muscle damage, including micro-tears in muscle fibers. The repair process involves the activation and proliferation of satellite cells, which can fuse with damaged fibers or form new fibers, potentially leading to an increase in muscle fiber number.

Why I write this in your thread? Bc it correlates with what you wrote. How you use hyperplasia for your workout:

1. Sarcoplasmic hypertrophy contributes to muscle fiber splitting.
2. Focus on the negative (lengthening) phase of an exercise, so very slow excecution!, bc it causes more muscle damage and stimulates repair processes
3. Varied rep ranges: Combine both low-rep, heavy-weight training (for myofibrillar hypertrophy) and high-rep, lighter-weight training (for sarcoplasmic hypertrophy) in your program.
4. Proper recovery: Until fully recovered. Imo 1 week.
5. Progressive overload ofc: challenge your muscles and promote adaptation.

Whats your current or perfect rest period? Mine is currently 8days, tested also 7 and 14 and 10. Training whole body and going every set until failure (and i mean total failure).

hyperplasia is very minimal in humans

myofibrillar hypertrophy is what gives you permanent size and strength

 

[Deleted member 22354]

hyperplasia is very minimal in humans

myofibrillar hypertrophy is what gives you permanent size and strength

I also read this while researching

How often do you train at the moment and

Whats your current or perfect rest period? Mine is currently 8days, tested also 7 and 14 and 10. Training whole body and going every set until failure (and i mean total failure).

 

[ripcordgod1]

I also read this while researching

How often do you train at the moment and

ideal rest period is about 8 days

i do upper body one day lower body next sets are to failure or close, ill do a drop set occasionally if i feel like i haven't fatigued a muscle enough

 

[Deleted member 22354]

ideal rest period is about 8 days

i do upper body one day lower body next sets are to failure or close, ill do a drop set occasionally if i feel like i haven't fatigued a muscle enough

Would you say that's true for abs as well? or is it shorter for abs? Only doing hanging leg raises straight and side to side

 

[ripcordgod1]

Would you say that's true for abs as well? or is it shorter for abs? Only doing hanging leg raises straight and side to side

i havent trained abs in almost a year so idk

 

[gribsufer1]

mike mentzer routine mogs

 

[gribsufer1]

i rarely lift i have muscles from shadowboxing

 

[PURE ARYAN GENETICS]

I don't lift but when I do it's once a week

 

[FrenchPie]

I had very good results with a upper/lower x2, so upper twice and lower twice. If you only have 3 days, full body or upper x2 and lower x1.
Then eat your proteins, try to get better performances over time, sleep well and you will grow

 

[Orc]

rate my routine.

 

[User49]

@Blackgymmax thoughts?

 

[User49]

@thecel Thoughts? Maybe this will help you break your plateau

 

[thecel]

@thecel Thoughts? Maybe this will help you break your plateau

I’m following a 4-day program. I never { did a PPL split for an extended period of time } .

 

[User49]

I’m following a 4-day program. I never { did a PPL split for an extended period of time } .

Thoughts on what this nigga posted?

 

[thecel]

Thoughts on what this nigga posted?

its gud

I didn’t read the studies